Baked Falafel

Ingredients:

  • 3/4 cup water
  • 1/2 cup Bulgar wheat
  • 1 tablespoon olive oil
  • 1 red onion, finely minced
  • 2 garlic cloves, minced
  • 1/4 teaspoon red pepper flakes
  • 1 1/4 teaspoons cumin
  • 1 1/4 teaspoons coriander
  • 1 1/2 cups cooked chickpeas
  • 1 1/2 tablespoons lemon juice
  • 1/4 cup dried whole grain breadcrumbs, plus
  • 2 teaspoons dried breadcrumbs
  • 1/4 cup cilantro, minced
  • 1/4 cup parsley, minced
  • salt
  • olive oil flavored cooking spray

Directions:

  1. Bring water to a boil and remove from the heat.
  2. Mix in the bulgur.
  3. Cover well and allow the wheat to sit until all the water is absorbed — about 20 minutes.
  4. Heat the olive oil in a small pan and saute the onion and garlic over medium heat until the onion is just transparent.
  5. Add red chili flakes, cumin, and coriander and saute for 1 more minute.
  6. Combine the chickpeas and bulgur in a food processor. Add the lemon juice, bread crumbs, cilantro, parsley and salt and process until just mixed, and has a pleasing texture.
  7. Set mixture aside for 15 minutes.
  8. Preheat oven to 400 degrees.
  9. Form falafel mixture into 2 inch balls and place on a lightly oiled sheet pan.
  10. Spray the balls with some olive oil.
  11. Bake for 25 to 30 minutes until golden, turning the pan once during baking.
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